Avoid Injury – Listen to Your Body

The last seven days have not gone per plan from a training perspective. When I get pain anywhere around my joints I seem to get a bit conservative. I have been pushing myself to go a little faster than I probably should with the cycling. And the Insanity Max 30 has me jumping a little more than I want to at my current weight. And really I shouldn’t be doing Speed Power Jumps for my training at this point anyways. There really is no point. Running would be less pounding than those. So After some good foam rolling days and taking it easy with the cross training for this past week, I should be able to resume the workouts as scheduled. Only this time I am choosing to modify the workouts a bit during the power jump segments. I should be able to perform slow, singular power jumps where I can focus on a nice absorptive landing. Unfortunately doing successive rapid power jumps isn’t great on my knees and I don’t think I can handle having to spend another week recovering with tight IT Band issues. The whole point of this is when you feel something isn’t right with your body, listen to your body and change what you are doing. In my case, I wasn’t foam rolling at all like I used to and I almost paid the price. I am just glad that I avoided an injury this time. All I know is that the foam roller is going to be a welcome part of my life and I’ll never stray again! Additionally, I am so happy to have been able to get into the pool and use the BowSwim to workout and also jump into the pool with the kids I coach. I love the non-impact workout from the pool. And now that I have the BowSwim to make my workouts more productive, I cant wait to see how it is going to translate into my open water swimming at my first triathlon back at some point this Summer.

Train Safe everyone!

Training/Nutrition Log – Sunday, July 3, 2016 through Wednesday, July 6, 2016

Sunday Morning Weigh-in: 181
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich
Workout:
10 Minutes on Bowswim
Recovery Swim: Swam with the kids during swim practice – 400 Meters Mostly Freestyle
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Hamburger and 2 Hot Dogs and Chips

Monday Morning Weigh-in:
 182
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: BBQ Chicken Salad
Workout:
15 Minutes on BowSwim  Finished up 22 Days of Pushups www.22kill.com.
Dinner: Pork Loin, Tri Tip, Potato Salad, and Bean Dip 
Post-Workout:
3 – The Final 3 Capsules for Recovery

Tuesday Morning Weigh-in: 180
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Turkey Sandwich, Jalepeno Chips, Water
Workout:
Recovery Day – Foam Rolling
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Fajitas – Chicken, Beef, and Shrimp, Beans and Rice, Chips and Guacamole.

Wednesday Morning Weigh-in: 180
Breakfast:  3 – AcidCheck Caplets, and Chocolate Shakeology
Lunch: Eggs, Bacon, and Toast
Snack: Small Peanut Butter Sandwich, Pita Chips with Swiss Cheese
Workout: 300 Meters in Pool at Practice with Kids and about 30 Minutes Treading Water
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Chicken and Filet Mignon, Rice, and Vegetables Teppan Style, Mint Chip Ice Cream for Dessert.

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Cycling, Recovery, The Tour de France, and a Little Bit of Luck!

Thursday, June 30, 2016 / Friday, July 1, 2016 / Saturday, July 2, 2016

Thursday morning I woke up with a little twinge in my knee. Most likely from a speed jumping interval during Insanity Max 30 and a tight IT Band. I’ll have to take care of that this weekend with some foam rolling. But on this day, I decided to take advantage of my parents’ wanting to spend some time with the kids to meet with a company for an interview (call back for second interview next week) an to get some much needed saddle time before swim practice. One of my favorite training sessions is to go for a bike ride in the heat of the day. At temperatures over 100 I am good for about 25 Miles. I know about how much water I need to ingest during this time, about 3 ozs per mile, to keep myself from getting too dehydrated. So I loaded up the bike with 72 ozs and headed out for one of my favorite 26 mile rides. Since I have hooked back up with De Soto Sport, I have picked up some new cycling/triathlon apparel to try out. De Soto makes this line of products called Skin cooler™ SDS, this fabric helps keep you cool when you sweat or drench it with water.
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The ride went good and I had a few decent efforts – both in the first half – I kept hydrated and relatively cool wearing the long sleeve skin cooler top and the skin cooler helmet beanie. These products work really well. The temp opped out at 102 today but I am pretty sure with the reflection off the blacktop it was at least 10 degrees hotter. To give you an idea with some basic math, I weighed in at 179 before starting the ride. I consumed about 4.5 lbs of water.  When I got back to the house 1 hour and 16 minutes later, I weighed 177.5 lbs. It left me a little dehydrated after that ride so I grabbed some water bottles and headed up to Bakersfield Aquatics Club (BAC) for swim practice and jumped in with the kids for a few turns in the pool.

After practice we had a coaches meeting and enjoyed an awesome dinner with new friends and we talked about BAC and what’s in store for us as a Team. Pretty excited to be a part of this group. The kids are in store for some great things!

On another high note, I received an email related to a job application I sent in and it requested me to come to an oral exam interview in a couple weeks! Pretty exciting stuff!

Friday I woke up and was pretty dehydrated and my knee was really tight. I knew that I wasn’t going to be working out this day. Sometimes recognizing that taking a recovery day is just as important as a really strong workout. Lots of hydration and Insanity Max 30: Pulse which is an active recovery workout. Cool thing is I spent about an hour talking to a recruiter about a position they are trying to fill and it resulted in setting up a meeting for Tuesday.

I have to say that I am feeling lucky and excited about all of these opportunities finally showing up, but I need to stay centered and composed. Nothing is set in stone and I am very thankful for these chances and hopeful that they translate into choices very soon.

Today was a mellow day. The Tour de France started this morning, so of course I had to watch that! It was awesome to see Mark Cavendish finally pick up the Yellow Jersey after all of these years and stage wins. Congratulations!

I installed a new BowSwim in our pool. The kids a re super excited! And I am too! I got to do a quick 10 minute swim on it and it killed me. Swimming under direct tension like that is such a great workout!

Ended the evening with an awesome dinner with the family and finishing it of with my 19th Day of push-ups for www.22kill.com.

Happy Training! And have a Happy 4th of July weekend!

Training/Nutrition Log
Thursday Morning Weigh-in:
 179
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich, Baked Potato Chips, and Water
Workout:
Rode 26.3 Miles used Acid Check Granules, Beachbody Performance Hydrate and Energize mixed in water.
Recovery Swim: Swam with the kids during swim practice – 400 Meters Mostly Freestyle
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Tri-Tip, Salad, Potato Salad, & French Bread

Friday Morning Weigh-in:
 178.5
Breakfast:  3 – AcidCheck Caplets and 2 Eggs, Bacon, Country Potatoes
Lunch: Chocolate Shakeology
Workout:
Insanity Max 30: Pulse 
Dinner:
Pepperoni and Jalepeno Pizza, and a few Potato Wedges
Post-Workout:
3 – The Final 3 Capsules for Recovery

Saturday Morning Weigh-in: 181
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich and Water
Workout:
10 Minute Freestyle on Bowswim.
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: BBQ Chicken Breast, Corn on the Cob, Rice Pilaf, and Garlic Bread
Dessert: Ice Cream Drumstick

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Woke up this morning ready to race!

 

Woke up this morning ready to race. I’ve been looking forward to making it to a time trial for a few months now since I started coaching swim back in February. The races just seemed to always conflict with the Saturday practices. Well now that Summer is here, I finally have time to get the race done and get over to practice. So this morning I was so excited that I was going to get in a time trial before practice. I got all ready the night before. Switched my racing wheels out for my training wheels. Carbo loaded. And got myself all ready to race.

5AM the alarm goes off. I get up and do my race morning stuff. Grab a coffee and head out to the race check in. I pull up and its quiet. No one is there. Not completely unheard of for me to be early to a race, but it was 6:02 and check in is supposed to be at 6. Crickets…. So I hop on Facebook and read closer. July 23rd. Whoops! I have been know to be early, but a month early? SMH Oh well maybe there is a race this month at the old location. So I head over to Bena Rd. and you guessed it …Crickets… At this point I say what the heck! I am heading back to Ming Lake and getting in a training time trial. So back to Ming Lake I go, suit up and head out for my ride. I start out feeling good. I am pushing it, but I figure its only 10ish miles and I can hold on. So I keep pushing. I am moving pretty good through Hart Park but definitely not feeling 100%. After the turnaround there is a little uphill and I hit that and gave it everything. By the top of the uphill I was feeling the burn. Coming down the other side and into a section that I usually move pretty good through I couldn’t find the extra gear. That issue haunted me through the rest of the ride. Even though I feel like I crawled across the finish line, I did so with my second fastest recorded time since September of 2012. I’ll take it!

After my ride I decided to eat some crappy food before heading to swim practice. Bad idea. Always a bad idea to eat McDonalds. I jumped into the water during practice and swam about 300 meters. No fun but totally necessary.

After practice I headed to my parents’ to help with some yard work. Pretty full day!

Training/Nutrition Log
Morning Weigh-in:
 178
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology and a cup of Coffee
Workout: Rode 12.5 Miles used Acid Check Granules, Himalayan Pink Salt mixed in water.
Late Breakfast:
 Sausage, Egg, and Cheese Muffin, Hash brown, Orange Juice, a cup of Coffee
Post-Workout: 3 – The Final 3 Capsules for Recovery
Lunch: Couple Pieces of Chicken, Baked Sea Salt Chips, and a Granola Bar
Dinner:
Pepperoni, Sausage, and Jalepeno Pizza, Potato Wedges, and Hot Wings

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

Getting ready to Race!

 

Woke up this morning and stepped on the scale. Dropped 4 pounds. Yay! Kind of ridiculous how that works right?

Got my bike ready for tomorrow’s race! All dialed in and ready to go!
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Went for a ride to get the legs ready for tomorrow’s time trial and then did an alternate workout than what was planned. It was the recovery workout which is more about stretching and flexibility. Tomorrow I will do the regular workout as planned. The only reason I am diverting from the plan is because of the time trial tomorrow morning. I figured a nice cycling workout followed by a good flexibility workout would be better than trying to Max out on the Insanity Max 30 program.

So I had an awesome carbohydrate loaded meal to boost the glycogen in my muscles and I am ready for a good sleep!

Enjoy your evening! Talk more tomorrow!

Training/Nutrition Log
Morning Weigh-in:
 181
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich and a bag of Jalepeno Chips
Workout: Rode 26.5 Miles Day 5 of Insanity Max 30: Pulse (Substituted Pulse for Friday Night Fight due to tomorrow’s time trial) used Acid Check Granules, Himalayan Pink Salt mixed in water.
Post-Workout: 3 – The Final 3 Capsules for Recovery
Dinner: 
Pasta with Meat Sauce, Romaine Salad with Cucumber, Peppers, and Tomatoes, and Garlic Bread.

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!